da_yellow_fellow Posted August 27, 2007 Report Share Posted August 27, 2007 Yo I know a few of you are powerlifters... RESPECT :grin: I'm planning to start powerlifting as soon as possible! But I have a few questions: Since I havn't trained like a powerlifter before what training split and routine do you old guns recommend?What volume of sets and reps should I be looking at?Any traps for young players?Looking to compete maybe next year!My stats: (if you don't read my journal :pfft: )Age- 17Weight- 76kgBench- 95kgSquat- 120kg Dead- 125kg Quote Link to comment Share on other sites More sharing options...
AK Posted August 29, 2007 Report Share Posted August 29, 2007 Hello DYF I started to type out my answer then a little into it I realized it be way too much to type... So :wink: I like you to read the articles I post below ... DIGEST them and we go from that.http://www.robertsontrainingsystems.com ... plan1.htmlhttp://www.robertsontrainingsystems.com ... plan2.htmlhttp://www.robertsontrainingsystems.com ... plan3.htmlhttp://www.robertsontrainingsystems.com ... _temp.html Quote Link to comment Share on other sites More sharing options...
Pure Posted August 29, 2007 Report Share Posted August 29, 2007 Hey man, I recently started training with Westside Principals. Im still getting my head around things but id recommend you speak to Oldbull or checkout powerhouse.co.nz. Mikezero's also tearing it up on his log he seems to know his shit...Check out the articles on Elitefts.com, theres a 9 week basic WS program under the programs category, thats what im using at the moment, but theres also a wealth of information regarding WS so you learn what each method is building.Anyway best of luck... Quote Link to comment Share on other sites More sharing options...
Old Bull Posted August 30, 2007 Report Share Posted August 30, 2007 Hey Da,There can be too much information out there for people, on every type of training. MR is one of many who have their take on training systems. You have Linear, Conjugate, Wave, Pendulum so on so on.The first goal in our gym you have already reached.1 and 1/2 time BW Squat1 Times BW Bench1 and 1/2 time BW DeadYour next goal would be Double BW Squat and Dead 1 and 1/2 times BW Bench, then 2.5 times etc.Systems depend on what your facility has, squat racks, power racks. What you need to do is get under the bar, train your core. Like anything BBs PLs it is time under the Bar.Here is quote from some of our brothers in OZ their club is called SFWPLC here is what they say."One day some guys were talking about how to get strong and BFP says "Too many guys are looking for the right program instead of just smashing f**king weights..... and that's where it all started."Keep your exercises simple, but consistent, once you have spent a bit of time with the God of Squat things will become clearer. They key is keep injury free leave you ego at the door.Like the above there are a few on here who do PL type routuines just follow there logs and see what interests you. PM if you have Q&AStay StrongTrain HardLift BigOB 8) Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 30, 2007 Author Report Share Posted August 30, 2007 Cheers for the feedback guys!"One day some guys were talking about how to get strong and BFP says Quote: "Too many guys are looking for the right program instead of just smashing f**king weights..... and that's where it all started." nice! :pfft: I had a workout just full of squats today :twisted: Bettered my PB and feeling pretty comfortable with the weight... I reckon my deads will increase quite rapidly once I actually train with them consistantly! As for my bench... I'm at a sticking point... Any thoughts? Quote Link to comment Share on other sites More sharing options...
2guns Posted August 30, 2007 Report Share Posted August 30, 2007 As for my bench... I'm at a sticking point... Any thoughts?do negatives i did these with a weight i cpouldnt bench and within 2 weeks i was benching that, no shit Quote Link to comment Share on other sites More sharing options...
Old Bull Posted August 30, 2007 Report Share Posted August 30, 2007 As for my bench... I'm at a sticking point... Any thoughts?It depends on where the sticking point is, if it is halfway up then hit the Triceps, Board, Floor or Pin Press. Off the Chest hit the Lats, Arch work and Rhomboids.Weak off of the ChestWeak Point – Bar too heavy, nobody fails off of the chest– Lower the bar with your back, “springboard effect”, to activate stretch reflex – Develop accelerative strength, which will prolong the rate of force production. ie Speed Work 50% of IRMStuck ½ way upWeak Point – Triceps– Spread the bar with your grip, and activate the medial head of your triceps– Keep elbows positioned perpendicular under bar, any rotation outwards will transfers the load to the shoulder capsule. OB 8) Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted August 31, 2007 Report Share Posted August 31, 2007 As for my bench... I'm at a sticking point... Any thoughts?What do you mean?You want to work on where you miss a lift? Read OB's post.Or you're at a plateau, so to say? Try something new; speed work, unfamiliar assistance stuff, overreaching techniques, new program, periodize your bench sessions etc. Quote Link to comment Share on other sites More sharing options...
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